Weight loss has stalled

Is that correct? I've weighed more this week than I have since end of 2024 so I am hoping it's something like this. I've not been able to get my rings on my fingers are that puffy!

Have you tried glucomannan? It's a natural substance that swells in your stomach. You don't absorb it but it really helps stop that hungry feeling.

You don't say how long it's stalled for, but be aware that in hot weather, you're probably retaining quite a lot of water at the moment. For context... I've eaten around 1200 calories every day for the last couple of weeks, which is about 900 calories below 'maintenance' for me, and have gained 5lbs. I know that's definitely, definitely water weight.

If your meals prioritise protein and
fibre you probably wouldn’t need a snack.
I used to snack at about 4pm and have cut it out by sorting my meals out.
Currently I tend to have similar to :
B One slice of wholemeal toast from a 400g loaf with 100g beaked beans and a medium dry fried egg
L Very large salad (loads of leaves for bulk) with a measured portion of chicken or ham and low fat cottage cheese very lightly dressed. If I feel hungry I might add a hard boiled egg.
T Some sort of meal that consists of some meat or fish, steamed potatoes and a shit ton of steamed veg for bulk.

If I really want to snack in between it might be something like some berries or an apple or a babybel cheese.

Leaves me cals in the evening for maybe a Kit Kat or glass of wine.

I haven’t had breakfast today because I’m a bit too warm to eat so wouldn’t eat if I’m not bothered for it but I’ll maybe make a flat white in a while if I get a bit hungry before lunchtime.

I can bank a few cals this way and maybe have something a bit higher cal at weekend or have lunch out.

When the weather is cold lunch will become home made soup.

I’m 41, 5’ 7”, 14 stone, and having to eat 1300 kcal to see any results. I do 3 strength training sessions a week and 3 cardio sessions. You’re highly likely to be in maintenance calories. What the TDEE calculators tell me just isn’t accurate - they claim I can eat 2500 kcal a day to maintain.

Like I say IF stopped working. I eat healthily but do have a big appetite.

Having a 200 calorie deficit doesn't give you much wiggle room (even if you were counting calories). It's virtually impossible to have such a small deficit without really accurate counting.

However, I applaud your 'slow and steady' approach, a small deficit will work eventually and is very sustainable. It's worth noting that if you're experiecing the same heat lots of us British women are, you might be retaining water.

I’m also 5ft 4, I had pre diabetes (insulin resistance) but I’ve lost weight now down to 10 stones. I don’t calorie count but I definitely eat less than you (sorry). I used the Fast800 and Fast800 Keto as a guide (I eat more than 800 but stick to lower carb). I also exercise, weight training is best as your muscles use up the excess insulin so reduces fat storage. Go for a walk for 10 or 15 mins after eating. I also agree with ditching the protein shakes etc. I dont eat breakfast either. Sorry it’s probably not what you want to hear. I don’t take metforim though.

I forgot to add I have lost over 4lbs in 2 weeks since changing how I eat.

OP I’m your height and was your weight - now 9.5 stone. 1,800 is maintenance for me (from experience not just calculator!).

Even if yours is 2,000, if you’re eating 1,800 then your margins are so small that all it takes is one blowout and you’re back to the start. I need a 500 per day deficit to lose 1lb per week, I imagine you’re similar.

I’d cut out one of your breakfasts and protein shakes and take it from there. You’ve done great so far - good luck!

You don’t need lots of protein, my mum is 63 and a size 6 and has never eaten meat in her life.
She doesn’t like meat but finds plenty of substitutes and eats a varied diet of fruits and vegetables, jacket spuds, pasta salads, wraps and soup with crusty bread etc.
She switches her meat for things like chick peas, lentils or different beans for things like lasagna or bolognaise and spends a lot less money that way.
I am not recommending a vegetarian diet as I couldn’t do that myself but I am saying you don’t need lots of meat in every meal to be a healthy weight.

What else is going in your protein shakes? I make one everyday but although it is nutrient dense it is high calorie. I have it as a meal replacement even on days I’m doing strength training. I wouldn’t have it as a snack let alone two in one day (well I would quite happily but I wouldn’t be able to lose any weight!)

Even if you eat similar things each day, are you weighing it or eyeballing it each time?

Do you weigh the amount of butter/spread/topping whatever on toast, weigh the Greek yoghurt and any toppings, weigh the tuna or guess?

This is where you could be eating a lot more than you think.

1800 sounds like maintenance kcal not weight loss kcal

Protein shakes are no good have nuts for a snack instead I found them pretty good for hunger cravings and they have fibre in them. I have pistachios.

Cut the protein shakes or at least remove one. They are probably doing very little for you except adding to your calorie intake. I am similar height to you and gain weight if I eat 1800 calories so unfortunately its a case that you need to cut calories from somewhere.

The reason your weight loss has stalled is because you're not tracking calories. Sorry, but if you're estimating then you are certainly going over 1500 and losing your deficit. You can tinker around the edges of your macros if you want but essentially you're eating too much to lose fat.

ETA you're aiming for 1800 to lose weight? Obviously that's not going to work if you're not tracking.

If your tdee is 2000kcal and you're eating 1800 give or take, it's going to take you over 2 weeks to lose 1lb of fat.

Unfortunately I think you need to eat less. I'm 5'11 and need to eat 1800 to lose weight.

As an aside, Skyr (as an example) is very high protein and very low kcal. I have this with oats as an overnight oats and bulk out with fruit, (40g oats, 200g yogurt) I usually have it around 11am as a brunch and it more or less sees me through until dinner at 5 ish. If you can't tolerate the oats the yogurt is still filling.

Specific medical issues aside, if you aren’t losing weight, you aren’t in a calorie deficit. That’s it. Maybe you’ve relaxed on weighing out portion sizes and are eating more than you think. Or maybe the calories you are eating are too high for you to lose weight. 3500 cals is a pound so to lose a pound a week you need to be in a deficit of 500 a day roughly
If you think 1800 is a deficit then you must be really active at the height, weight and age you are.
Im older than you and shorter and not very active and my maintenance is 1700 so to lose 1lb a week I need to drop to 1200.
Before anyone tells me that toddlers need to eat more than that, I’m in the care of a qualified nutritionist who has calculated my deficit for me.

For me, I need to eliminate wheat and red meat out my diet to successfully drop weight. But everyone’s different so this might not apply to you.

I do eat some carbs, but limit them to brown/wild rice and boiled/baked potatoes, as I digest those easier.

How many calories in the protein shake? Could you do without that, and slightly increase the protein amount in food you’re eating?

Are you doing any exercise? I need to do a mix of cardio and weights 4x a week to help everything along.